Fighter pull-ups ... Fighter push-ups

Another passable 6.5 hrs nights sleep. Weighed 177 3/4 lbs, nice to be going south again. However, my left quad is still very sore so I iced it. Tomorrow if its the same I will treat with Ibubrofen.

Joint Mobility:
Z-Health R-Phase

I did some light KB warm-up before launching into my pull-ups

Warmup:
16kg 1 x 10/10 Halos
24kg 1 x 10/10 Slingshot

Russian 3RM Fighter Pull-up Plan
Day 4: (Day 10 of plan) 4,4,3,2,1 with 2 mins rest between rungs

Once again even with the warm-up, my 1st set of 4 was tough. The second set of 4 was so much easier and explosive that I actually reset and used this 2nd set as my 1st set and completed the remaining 4 sets with ease. So now I learned I need a warm-up set to get the pull-up musculature primed. After completing these I did 3 isometric singles where I held for 5 seconds half way up and then another 5 seconds half way down. Again these were very strong.

The sore quad is worse so I didn't wait until tomorrow and finally took 4 Ibuprofen. I searched the DD for words of wisdom concerning quad issues and got what I expected R.I.C.E. So R.I.C.E. it is.

So until the foreseeable future I will be doing upper-body BW work:

BW 4 x 8 Fireman "Push-ups" .. yes thats correct and not a typo

Under the direction of Steve Freides, RKC II, Howie of "Howz Training" started doing these to improve shoulder placement. I was unable to find any google reference to Fighter Push-ups so these may be Steve's own creation.

Howie was kind enough to share the mechanics of these with me. For the benefit of others, they are performed by assuming a plank position with hands closer together so that the elbows are right under the armpits. The hands should be a little back towards the legs so that the shoulders are a little in front and not over the hands. Perform a push-up in this position but at the top position, round the shoulders and back to form a hollow position. This is similar to the hollowing of the back and shoulders at the top of a Russian Fighter pull-up.

I did get my busted lower molar repaired today. Fortunately, it was patch-able and I can hold off on a root canal and crown for while.

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato, and Green Gram Curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
1 Whey protein shake with 6 oz of Kefir

Lunch:
1 bowl of Kitchari with sweet potato, Gujarati beans, and Green Gram Curry
4 oz Kefir
1 large naval orange

Afternoon snack:
1 chocolate biscotti
1 walnut cookie
2 sesame crackers
1 small handful of roasted almonds

Dinner:
1 large bowl of Gujarati beans with brown rice.
1 piece of wild blueberry pie
2 scoops of ice cream